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welcome to your 2022 flexibility
challenge this is the perfect daily
stretch routine to improve flexibility
throughout your entire body for all
flexibility levels whether you want to
improve your splits backbend leg hold or
just flexibility in general this is a
great routine to do you can do this
relaxing stretch any time of the day or
as a cool down after your workout and i
will leave my 2022 workout challenge
linked in the description as well as a
warm-up routine you can do before this
stretch i challenge you to do this
routine daily for at least 21 days to
see how much your flexibility can
improve so once you're all warmed up
let's go ahead and get started the first
part of the stretching routine will
focus on full body flexibility starting
with stretching your neck by tilting
your head to one side
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now tilt your head in the other
direction
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next pull one arm across your body
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switch arms
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now pull one arm behind your head to
feel a good stretch in your shoulder
it's very important to stretch your
shoulders especially if you want to
improve your back bend scorpion or
needle
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now pull the other arm over
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next place your feet together to go into
a butterfly stretch and reach from side
to side
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we are now going to stretch out our
wrists a bit starting by pushing the
palms of your hands towards the ground
stretching your wrist is so important
when working on back bends handstands
and more which is why we're doing this
stretch
flip your hand over to push the back of
it down
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go up onto your hands and knees and then
reach one arm up and underneath your
torso this is a great shoulder and upper
body stretch
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come back up onto your hands and knees
and then repeat with your other arm
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[Applause]
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[Applause]
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and to finish off the first section of
this routine we are going to do cat cow
stretch to do this stretch arch back as
far as you can on your hands and knees
and then contract
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great job you have already made it
through the first part of this stretch
routine
this next section is back flexibility
focus starting with a knee back bend
there are a few different ways you can
do this stretch depending on what
flexibility level you're currently at so
if you're a beginner simply try to arch
back as far as you can on your knees as
i'm showing on the left if the beginner
version is too easy try to reach over
your head until your hands touch the
ground or if you're very advanced you
can go all the way down to your elbows
like i'm demonstrating on the right
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you can now come out of the knee back
bend and then go into a child's pose
incorporating forward stretches like
this one in between back stretches is so
important for giving your back a rest
and also lengthening back out your spine
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come onto your stomach and then arch
back as far as you can into a seal
stretch
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we are now going to go into a downward
dog once you are in the downward dog try
to push your chest back to feel a
stretch in your shoulders and also bend
one leg at a time to feel a deeper
stretch in the hamstring of the straight
leg
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so
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place your hands and feet as close
together as you can get them and then
rock from side to side this is another
great forward stretch to do in between
back stretches and you should also be
feeling a good stretch in your
hamstrings
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to finish off our back flexibility
section go into your choice of backbend
for beginners just grab onto the backs
of your legs and try to arch back as far
as you can in a standing position and if
you're more advanced you can do any type
of backbend that you feel the stretch in
i started off with a teardrop backbend
and then went down into a regular
backbend after that after this we will
be finished with the back stretches so
don't give up you can make it until the
end of this routine next up will be leg
and hip flexibility stretches
before we move into our leg flexibility
portion we are going to do a nice and
relaxing full body stretch so lay down
and try to pull your hands and feet away
from each other
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remaining laying on your back lift one
leg as close to your chest as you can if
you want to improve your leg hold or
splits this is one of the best stretches
you can do
so
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repeat that last stretch with your other
leg
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next cross one leg on top of the other
and pull them towards your chest until
you feel a deep stretch in your hip
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beautiful
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you shine like gold
so selfless
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repeat that hip stretch crossing over
your other leg
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come back up into a seated position for
the last few stretches of this routine
for the next stretch go into a straddle
with one leg bent in and then reach on
top of the straight leg we are going to
end off with some very effective
stretches for getting flexible legs and
hips so just keep on going to get the
most out of this routine
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always hungry for more that's just how
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now bring your legs out into a pigeon
stretch which is basically a split with
one leg bent in and then reach up and
over top of the bent leg for an even
deeper stretch
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ah
now straighten the front leg to go into
as deep of a split as you can if you
can't do the splits then make sure to
lift your arms up to sink down as low as
possible or if you don't feel a stretch
in the splits you can grab a stretch
band to do over splits if you don't have
a stretch band and would like one i will
leave a link to my website in the
description where you can purchase
stretch bands yoga mats and more
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now we are going to repeat those last
three stretches we did on the other side
to keep both legs as even as possible
first up is the bent leg straddle
reaching over the straight leg
i've been down
i've been everywhere but
i'm all right now
i'm all right
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now move into your pigeon stretch
you can turn the rain into
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i couldn't stop
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always messing around
but that has changed now
that has changed
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go into as deep of a split as you can or
an over split if the splits don't
challenge you enough
you can turn the rain into gold
so
this is what it means to fall in love
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i like it
this is our final stretch so congrats on
completing this routine
i'll see you back here tomorrow and
here's a few more options if you would
like to stretch for longer
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